MONDAY
25/08/14

Session 1

5km easy run/row

Session 2

Weightlifting

Snatch
3 x 2 reps @ 75%
2 x 2 reps @ 80%
2 x 2 reps @ 85%
3 x 1 reps @ 90%

Hang Clean + Jerk
3 x 2 reps @ 75%
2 x 2 reps @ 80%
2 x 2 reps @ 85%
3 x 1 reps @ 90%

Strength
Back Squat
Build to a 3 rep max for the day then 3 sets at 90%

Snatch Grip Romanian Deadlift
3 reps; 4 sets; 105-110% of snatch 1RM

KB Weighted Pistols; 5 reps each leg
KB Rack Walk Lunges; 5 reps each leg
3 sets, heavier than last week

Engine
Three rounds for time of:
21 Wall Ball (9/6)
15 Toes-to Bar
9 Burpee Box Jumps